Activity summary
This activity aims to improve hand-eye coordination while challenging balance, helping develop core strength. It can be used as a stand-alone activity, or as part of a circuit.
Activity setup
- This activity is done in pairs, 1 sponge ball between 2.
- Players stand on one leg facing another, about 3 metres apart.
What to do:
- Players take turns throwing the ball underarm to each other, trying to catch it one-handed without it bouncing. Switch the standing leg.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Keep the standing leg slightly bent, engaging the core for stability.
- Track the ball carefully and adjust positioning with small hops or shifts if needed.
Make it easier
- Allow players to catch with both hands at first.
Make it harder
- Progress to allowing the ball to bounce once while players try and catch it one-handed whilst maintaining their balance.
- Vary the height and speed of the throw in an attempt to deceive the catcher.
- Set up a time challenge – how many successful catches in 30 seconds?
Safety
Remember, you can use the STEP framework – Space, Time, Equipment, and People – to adapt any activity, making it easier or more challenging to suit your players.
Always check that there's enough space for everyone to take part safely, and make sure all under 18s are wearing protective goggles during the session.